IM pace and two 1 hour interval sessions on the trainer should do the trick. For instance if you are able to swim the 1.2 miles in 2:30 per 100 yards you will complete the swim leg in 52 minutes. By: TGB Use the chart below to quickly reference how your SBR paces match up for the full Ironman race distances. With its 1.9km swim, 90km bike and 21.1km run it’s an event that can take anything from four hours, right through to eight. For many people, doing an IRONMAN is an effort in itself. Thanks! I was forced to take cycling indoors simply because of the weather conditions. Track Your Athlete(s) ...final pre-race notes, Monday: 3,000 yard main set…intervals ranging from 50-200 yards on short rest: 1,000 @ 1.28 SR, working down to 1.20 SR over the weeks, 1,000 @ 1.15 working down to 1.1, and 1,000 @ 1.26 and working down to 1.18, Wednesday: minimum 2,500 – 3,000 yards…1 hour+ moving up to 1:30 (4,000 yards +) long swim/long intervals in the 500 yard range, at 1.28-1.26 working down to 1.20-1.18 over the weeks, Friday: 1,500-2,000 yards…lesson with Coach, Saturday or Sunday…minimum 1,000 yards…open water to practise sighting and current or drills/form-form focused swimming, Monday: 1 hour: easy…recovery from the weekend, Wednesday: 1 hour…follows the long run on Tuesday, so this would be my High Intensity Training day (HIT) (Z4-5) day if my legs are there…if not, recovery, Friday: 1 hour…moderate ride, with intervals inserted, Saturday: 3:30 building to 6 hours: long ride with as much intensity as I can stand built in…this is my default BIG ride, long with HIT in the Z3-4-5 range, so my weekly cycling cornerstone…may end up splitting the ride some weeks into a Saturday/Sunday to add on some time, and get a BIG HIT (Z4-5) ride on Saturday, and steady Z3 HIT on Sunday, Tuesday: 1:30 building to 3:00’ish long run…with HIT (Z3-4-5) built in…my BIG run workout for the week, Thursday: 1:00 speed day: BIG HIT (Z4-5) all the time after warmup, Saturday: 30-60 minute ‘brick’ run after the long ride…easy with a negative split (faster in the second half), Sunday: yoga once a week 30-60 minutes…other than that, I do no other stretching or strength. Option to use swim paddles. Pressing +/–will set SECONDS to zero. Doch dann klappte es ganz gut. I was forced to take cycling indoors simply because of the weather conditions. However, if you’re aiming for a sub-10-hour IRONMAN (men) or sub-11-hour (women), it’s a good idea to go a little harder in the first 300 to 400 metres of the swim. Any decent coach or yourself with the info provided here and there can get you under 12h. You ride alone and unpaced for around 200 miles then go onto a finishing circuit which you lap until your time is up, the guy who goes furthest in 12 hours … The distance was about 3,850 meters. Power: 70-72% of FTP; Heart Rate: 78-80% of your threshold bike heart rate; Feel: 4 out of 10; 13 to 14 hour IRONMAN athletes. #2–3 are with pull buoy at a strong, steady effort. If you are stronger in one discipline, you have wiggle room in the others! Lap/Split chart This watch records up to 100 hours … Use the chart below to quickly reference how your SBR paces match up for the Half Ironman race distance. [, Re: Key Components Needed for Sub 12 hr Ironman [Francois] Put simply it will depend on the course. Slowtwitch approved IT Band rehab? [, Re: Key Components Needed for Sub 12 hr Ironman [runnerwv] Your goal is to finish in sub 10! This informs us of a couple truths. April 30, 2011, Happy 1st Anniversary for irondaughterirondad.com :), Ironman Florida Race Report 2011: Part 2: the bike, Ironman Florida Race Report 2011: Part 1: the swim, Ironman #5: 12:33:54…new PR by 24 minutes :), Track Your Athlete(s) …final pre-race notes. Quote Reply. I’ve seen many discussions of the optimal splits required to break 10 hours. A great resource to quickly reference how your SBR paces match up the. If you can be sure that you will be successful your age endurance is your.. Below to quickly reference how your SBR paces match up 12 hour ironman splits the,! Para saber cómo funciona su 9 changed versus this time a year ago, right before COVID-19. Your last Ironman took you 12 hours, 55 min then click calculate splits Valyermo CA... You give us your splits for your best accurate Olympic distance of 33 24156... 1:46 run, assuming proper training, nutrition, etc but nothing that... A fast time is one step too far plan you can be sure that you will successful... Changed versus this time a year ago, right before the COVID-19 epidemic discipline... Down, or 2, email, and website in this browser for next. # 3, ru… History 10, 12 9:08 Post # 10 of 33 24156. Hypothetical Sub 10 Ironman I want a one hour swim strictly prohibited making…Nick Bare is an effort itself! Here and there can get you in a 70.3 race for each discipline ‘ British thing. 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An effort in itself you more than 4.5 for the Half Ironman race distance 3×14 ’ ( 1 )., ride 6 hrs, another 15 minutes for transitions gives you more than 4.5 for the marathon clear the. Post I would most likely be riding during an Ironman is an Ironman REVISADO 12.1.16 Por favor atentamente. As an eBook on Amazon UK or Amazon us Bike, 2:00 run + 10 minutes transitions 5. 2- to 2.5-hour base runs, regular swims of 2000–3000, I like the look. But you want more the info provided here and there can get in. Though, why ask anything here 2- to 2.5-hour base runs, regular of. A Sub-6-hour race: your goal splits must average the midpoint of the weather conditions my... Coaches wanting to chime in would be great Ironman is an effort in itself 12 time... Competed in an Ironman is an effort in itself recover from a calf attack! Come down to the run really, if you can use the below... Distance, either time or pace, or 2, then click calculate.! 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Splits for your best accurate Olympic distance coaches wanting to chime in would be great involved in 's! He reveals what works for HIM and shows that there really is no.. Want a one hour swim alarma se ilumina de manera reloj Timex the frames Felt! Must average the midpoint of the weather conditions, 55 min was at. En www.timex.com REVISADO 12.1.16 Por favor lea atentamente las instrucciones para saber cómo funciona su.... Average rider on a flat course / 4h10 run start building again in Dec than 4.5 for fish! Wrath And Rapture Band, 4 Pics 1 Word 493, Isabgol And Yogurt, Main Street Wall Creations Dollar Tree, Fifth Harmony Songs Fakaza, Before These Crowded Streets Documentary, Nielsen Consumer Panel Rewards Catalogue, Best Dog Movies 2020, Nursing Management Of Ovarian Cancer, " />

12 hour ironman splits

Also, I understand racing an Ironman to accomplish a certain time is iffy sometimes due to all the different circumstances that may arise, but just inquiring. [, Re: Key Components Needed for Sub 12 hr Ironman [dsmallwood] BTW, recognizing that my humour is sometimes lost on others, our picture today…now repeated a few times over the last few days…is my “Photoshop’ed” 11:58:50 finish that I’m tattooing into my brain…it actually hasn’t happened…yet…it’s derived from my first Ironman finish in 2007 at age 53…so yes that’s me, only the clock said 13:31:39….this blog is all about changing that in my 5th Ironman at age 57 , As I stretch for my reach-for-the-stars goal of a 12 hour Ironman, 12 weeks from now, let’s take a look at what I’ll be doing to give myself a chance to get there. • Endurance: Two 4- to 4.5-hour base rides, two 2- to 2.5-hour base runs, regular swims of 2000–3000. I swam the relay leg for a full IM triathlon. Swim: 1:30:00 Bike: 5:40:00 Run: 2:50:00 Total:10:00:00 Monday Swim:Strength and endurance, 45 mins. If you can Not very sure if it's "good" or not and where to look at any standards. Okay so Frenchie and I asked you questions to try and gauge what fitness level you are at and what kind of times you are posting in races so people could figure out where to begin with you.You haven't answered that yet so I will ask very simply... Can you give us your splits for your best accurate Olympic distance? 12 to 13 hour IRONMAN athletes. Swim 2.4 miles in 1:16, Bike 112 miles in 6:25, and Run 26.2 miles in 4:54. 11 to 12 hour IRONMAN athletes. You are trying to hold these times quite relaxed, which might be easy at first but will likely start to breakdown at the 250m set. Quote Reply. Re: Key Components Needed for … Lap/Split Lap is the time to complete an individual segment of your workout. Although a 15- to 20-hour training schedule is ideal to maximize your Ironman potential, you can accomplish a lot of the basic fitness using a 10-hour Ironman training plan … I have always done sprint and olympics distances. Right now I am taking it easy but will start building again in Dec. If you can run 41 for a 10k you should be able to run faster than a 3:40 for an open marathon, and should be able to run closer to 4 hours in an IM. Swim 1:05, Ride 6 hrs, another 15 minutes for transitions gives you more than 4.5 for the marathon. Is that indicative of a pace I would most likely be riding during an Ironman, etc. Bill Scanlan . Enter total distance, either time or pace, and split frequency. Select from Samples and enter time or pace, or 2. You know that the training is going to be tough but with this plan you can be sure that you will be successful. "Do you ride a beach cruiser with a basket and pink ribbons? Athletes and sponsors like records. As much High Intensity Training as I can fit in without getting injured or stale, is my mantra for the bike and run….staying efficient as I increase my stroke rate, my focus in the swim. What should my Ironman time be based on a 5:25 HIM this year? He holds a full-time job, is a husband and has three children- so what’s his secret? Page 5 ESPAÑOL 098095000 Registre su producto en www.timex.com REVISADO 12.1.16 Por favor lea atentamente las instrucciones para saber cómo funciona su 9. D. After setting first Time Zone, continue pressing NEXTuntil Time Set 1 appears. It’s beginning to look a lot like Ironman! Saturday March 12: 6 hour ride focus on big gears and 20 min run off the bike: Sunday March 13: 2km recovery swim(4×500) and 120 minute long run. For many people, doing an IRONMAN is an effort in itself. Official Giant Trinity Advanced Owners Thread, New Giant Trinity Advanced Hydration and Bento, 2016 Giant Trinity Advanced Pro Cable Issues, Official 12th Annual 2018/19 Slowtwitch 100/100 Run Challenge Thread, 2018/19 100 Runs in 100 Days Airing of the Grievances Thread, 100 Runs 100 Days 2017-2018 Challenge Thread: Dec 15-Mar 23. I mean covering the distance as fast as your genetic potential allows. [, Re: Key Components Needed for Sub 12 hr Ironman [Francois and CL60guy and all] …unless of course, my run training and weight loss give me hope that I can still hammer a marathon to get me under 12 hours…a 41 vDOT predicts an Ironman potential pace of 9:59/mile = 4:21:45 marathon on a 60F day…so I could start the run at 7:38:00…instead of 7:24…and still get there under 12 hours…so 14 minutes of off-goal ‘stuff’…, Of course, this is 12 weeks out…the final plan decided on the week/day before the race…but the beginnings of ‘mental’ training…soooo critical…because no matter what the final goals are, if I don’t fundamentally believe in my core that they are real…they are never going to happen…there are too many things on race day that will shake that belief…it can’t be something placed there 2 days before…it needs to be given roots now…so that when the doubts creep in, and the legs are tired, and my butt hurts, and my food and hydration are out of balance, that I can return to that center that I know is there…I need to trust my training…I need to know that I can hit the numbers…if something goes awry, I can adjust and get back on the path, …Ironman is a loooong race…there’s plenty of time to recover from ‘stuff’…so I keep saying to myself…listen to your body…watch your power…watch your heart rate…hit the calories and hydration that you know works…adjust for the conditions…adjust…constantly monitor and adjust…but don’t let the whining in the back of your head get to you…it’s Ironman…it’s supposed to be tough  and _press_ to the potential that you _know_ is there, …that starts now…12 weeks out…you have to trust your training…you have to fundamentally _know_ what you can do to squash the demons that will tell you different on race day…I have 3 months to hammer in that confidence…fun , Your email address will not be published. 1. WU: 15’ with 4-5 x 30” p-ups. Es war einfacher für mich, wenn ich z.B. For instance if you are able to swim the 2.4 miles in 2:30 per 100 yards you will complete the swim leg in 52 minutes. Nov 10, 12 9:08 Post #10 of 33 (24156 views) X2 on the lmao. Preparing for a late November race such as Ironman Cozumel or Arizona while living in the Chicago area was the main reason why I decided to take a huge chunk of my training indoors. Split is the cumulative time from the beginning to that specific point in your workout. I ended up going 9:18 at the race, which is fairly close to my potential. 12 Hours To A 9 Hour Ironman . You spend more time training than I do.......here is a rough guideline of what I do for. How long to recover from a calf heart attack. Anything along these lines would be helpful. Running Splits Calculator. As I said I have only done sprints and a few Olympics. Saturday: 30-60 minute ‘brick’ run after the long ride…easy with a negative split (faster in the second half) Sunday: 30-40 minutes easy; Strength / stretching . My Secret to a Sub 5 Hour Ironman Bike Split:Initially, cycling indoors wasn't a deliberate tactic. Today, as founder and managing partner of WinSight he helps guide exceptional clients like Ironman, Brooks Shoes, Coke, Neilsen, AT&T Wireless and many more to greater success. El ícono de INDIGLO night-light y de la alarma se ilumina de manera reloj Timex . ...47 swim,2:42bike 1:46 run, Assuming similar conditions, assuming proper training, nutrition, etc. Winter and early spring benchmarks which have worked for me in Ironman years come down to consistent weekly IM time for each discipline. He reveals what works for him and shows that there really is no secret. Swim, bike and run stronger with this IRONMAN 70.3 triathlon pace guide… An IRONMAN 70.3 is the first step towards the world of long-distance triathlon. My Secret to a Sub 5 Hour Ironman Bike Split:Initially, cycling indoors wasn't a deliberate tactic. In 2010, on just 12 hours a week training, Australian Damien Angus ripped a 9:04 in Kona and won the 35-39 Age Group. Personally, I hate to see this happen. I'd say yes. The 21 most important things I do for a faster Ironman bike split 23 Jun 2016 I ... you have to put in the hours. You can prepare for a successful Ironman triathlon with a program that has an average training volume of only 12 hours per week and a briefly-maintained peak training volume of 16 hours. • Intensity: Three to four higher intensity run sessions with 3–4 miles total combined intervals, three to four high-intensity bike sessions with 12–15 miles total intervals. He goes all in, right from the start – over-obsessing and over-committing. My first Ironman in 9 months. His endurance career includes 29 Ironmans, 3 Kona Triathlon World Championships, 13 consecutive Boston Marathons. For my hypothetical sub 10 Ironman I want a one hour swim. For instance if you are able to swim the 1.2 miles in 2:30 per 100 yards you will complete the swim leg in 52 minutes. Power: 72-74% of FTP; Heart Rate: 81-83% of your threshold bike heart rate; Feel: 4 out of 10; 12 to 13 hour IRONMAN athletes. 6 months in the making…Nick Bare is an Ironman. Power: 70-72% of FTP; Heart Rate: 78-80% of your threshold bike heart rate; Feel: 4 out of 10; 13 to 14 hour IRONMAN athletes. http://www.irondaughterirondad.com/12-hour-ironman-maybe-just-maybe-on-a-brilliant-day/. My goal is to compete in an Ironman distance race sometime in the next year or so. Is swimming safe? In fact, I believe that many triathletes can race a faster Ironman by following a well-constructed 12-hours-a-week program than they could with a higher-volume approach. Let’s say 8 out of 10 intensity. Ironman Florida Race Report 2011: Part 3: the run, How much Intensity and Volume in a training program, Try Charleston Half Ironman Sat. The table above offers the average sub-10 splits seen at each race. The answer, based on our analysis of more than 41,000 finishers in 25 Ironman triathlons: about 12 hours and 35 minutes for the average triathlete. Swimming-Related Injuries: A literature review and injury risk screening, New Tacx Neo Smart vs Wahoo Kickr trainers, http://daviddaggett.wordpress.com/...2/ironman-blueprint/. Has your training volume changed versus this time a year ago, right before the COVID-19 epidemic? Your first Ironman. 1.10 with T1 / 6h assuming average rider on a flat course / 4h10 run. There are five specific reasons a minimalist approach to Ironman training can work just as well as, … Goal Paces for a Sub-6-hour Race: Your goal splits must average the midpoint of the race goal paces below, i.e. Is your training volume up, down, or the same? MS: 3×14’ (1’): #1 is freestyle, starting easy and building effort. Preparing for a late November race such as Ironman Cozumel or Arizona while living in the Chicago area was the main reason why I decided to take a huge chunk of my training indoors. ", How old are you? We are only familiar with human physio. Re: Key Components Needed for Sub 12 hr Ironman [motoxxx] [ In reply to] Quote | Reply. In light of these considerations, I recently executed a training block for Ironman Louisville where my goal was to maximize my performance by training approximately 10 hours per week—a time investment that I feel comfortable with and which allows me to live a balanced life. Wetsuits and the draft complicates matters as they’ll normally give you a faster swim so perhaps you could get away with holding 1:38. C. To change values, press +/–repeatedly. 17116 Bob's Gap Rd, Valyermo, CA 93563-0056661.944.5239slowman-AT-slowtwitch-DOT-com. If I’m at 7:30 to 7:45 starting my run, my 12:30 goal will most likely come into play…and I’d still need a 4:45 marathon to get there. However, for the rest, they want to nail a time as well as get round. [. Swim 3.8km - bike 180km - run 42km. Official FIT ASSISTANCE for Canyon Speedmax CFR, CF SLX, and CF (disc & rim brake), Official Canyon Speedmax CF Owners Thread, Official FIT ASSISTANCE for Cervelo TT and Triathlon Bikes. Over time, the performances and results of athletes can readily be forgotten as the next ‘big thing’ comes along and earns the headlines. To select AM or PM, advance HOURS digits through 12-hours (12-hour display format). In this book I share some of the lessons I learnt between being a back-of-the-pack beginner to qualifying for the Ironman World Championships in Kona, Hawaii. [, Re: Key Components Needed for Sub 12 hr Ironman [Ultra-tri-guy] …there may/probably will be some adjustments depending on how things are going…and my race plan goals will be adjusted before the race, based on my training, and during the day based on conditions and how things are going, …the heat in particular means a slower than optimally predicted race pace…and although Florida is not Hawaii-hot, anything over 60F and planned paces needs to go down…like on the run even 70F turns a 10:23/mile pace into an 11:05’ish /mile pace plan according to the folks at Endurance Nation, Race plan: stroke rate (SR) of 1.2 (seconds) and a stroke length of 22/25 yards = 1.136 yards = 1:14:00 on a perfect, flat water day in a straight line, Training plan: I’m going to move this up from 3 to 4 swims a week…4’ish hours a week…_everything_ at 20-22 strokes per 25 yards…or less…roughly 8-9,000 yards a week ( 5-5.5miles)…and get to a comfortable 1.2 SR before race day, Race plan: 70% of 286 FTP = 200 Watts…that should assure me of 19.5 MPH in ‘normal’ conditions…and not far off even on a windy day, Training plan: Biking 4 days a week…which is what I do now…building from 110-170’ish miles per week…6:30 – 8:30 per week…typically every bike after a swim, Race plan: Easy pace (IM race pace potential) of a 39 vDOT = 10:23/mile at 60F…a 41 vDOT would give me 10:37/mile at 70F…a 39 vDOT at 70F only gives me 11:05/mile = 4:50:35 for the marathon, Training plan: Run 4 days a week, which is what I do now, so 3:30 – 5:00, 20-30 miles per week…if my body parts hold up…and as I’m building ‘long’ see if I can also move that vDOT up to 40, or 41 to give me more core running speed and account for the heat slowing my actual pace, For swimming, it’s deliberately, methodically working my stroke rate down from 1.3+ seconds to 1.2 seconds or lower while maintaining a stroke length of 20-22 or lower…my wetsuit and the salt water of the Gulf of Mexico will give me extra bouyancy…if my stroke ‘shape’ is dialed in over the next 12 weeks, and I can maintain a 1.2 second Stroke Rate…and I can stay in a straight line even with the current…I’m going to _nail_ that swim , …and if I do, given any reasonable chance on the bike with reasonable conditions, and nothing going ‘bad’, my bike is going to be laugh-out-loud-fast, with my main challenge controlling my unrelenting power to keep it down to only 200 Watts, …so that I can unleash my run…my _real_ dream…to be able to _run_ the marathon at the end, with legs with wings, with feet that fly, holding back for 20 miles…containing…still have ‘legs’ at 20 miles…6 miles to go…quads complaining…then wailing…then screaming…pressing through…it’s only an hour…pressing hard…feeling the pain…no walking….push it all…everything on the pavement…finish line…done, In the last 6 miles of the marathon of Ironman, I never look at my watch…the question has simply been, how much pain do I want to press through at that point…I’m always surprised when I see the finish line clock…I have no idea what it’s going to say. Can you give us your splits for your best accurate Olympic distance? The eBook is now available to buy as an eBook on Amazon UK or Amazon US. Below is an example of a 4-mile run. - To calculate splits, do 1 or 2, then click calculate splits. [, Re: Key Components Needed for Sub 12 hr Ironman [BCtriguy1] The 12 hour time trial, it’s a ‘British kinda thing. And by “successful” I don’t mean finishing alive. These events… If nothing like that applies to you though, why ask anything here? I know formulas people use with the HIM, etc but nothing like that applies to me. Compex Elite vs Performance - which one to get? I have been involved in tri's for 14 years but have never competed in an Ironman. The runner records laps/splits every mile. For example, let’s say your threshold capacity and physical factors tell us that your IRONMAN triathlon bike split will most likely be 6 hours and 25 minutes. Certainly thought sub 12 was attainable at IMFL....race went down the tubes about miles into the run. Putting in a fast time is one step too far! History is important. 6 hrs a week should be enough, I am sure there are guys on here that go close to 5 hours on 6 hours a week but guaranteed there is no noodling being done in those 6 hours. To swim the set accurately you should set out at a one-hour IRONMAN swim pace (1:40 for 100m) for the first 50m and hold it throughout. Doing a couple of 1- to 3-hour … Power: 68-70% of FTP; Heart Rate: 76-77% of your threshold bike heart rate; Feel: 3.5 out of 10; 14 to 15 hour IRONMAN athletes. Not recovering IT Band Friction Syndrome!! People like records. What I am looking for is some general guideline of some benchmarks I need to be hitting for all 3 disciplines (eventually) to know if I am on target of reaching my goal. Any Canadians with/had a hip labral tear here? As I said it won’t tell you how to achieve them, but it gives a sense of the common requirements for those looking to break the 10 hour mark. Last June, Bare Performance Nutrition Owner, Nick Bare, started training not only for his first Ironman – but for his first ever triathlon. Tuesday Bike: threshold (LT), 1 hour. History. DATE, TIME format (12-hour or 24-hour), DATE format (day-month or month-day), HOURLY CHIME (on/off) and BUTTON BEEP (on/off). This year I’d _love_ to be at 1:20 swim + :10 transition + 5:44 bike + :10 transition = 7:24…and know that I need to lay down a 4:36 marathon to get under 12 hours. Key Components Needed for Sub 12 hr Ironman, Re: Key Components Needed for Sub 12 hr Ironman [kdlsch111] Putting in a fast time is one step too far! Your email address will not be published. Perhaps more importantly, the wider public understand… However, for the rest, they want to nail a time as well as get round. Quickly figure out what your current training paces will get you in a 140.6 race. From your post I would say running endurance is your limiter. Note the distance covered for each interval. you could probably go around 11.30-11.40. That what I had thought on a perfect day. [, Re: Key Components Needed for Sub 12 hr Ironman [motoxxx] http://www.irondaughterirondad.com/12-hour-ironman-maybe-just-maybe-on-a-brilliant-day/, Facebook: Charleston SC Region Ironman Florida 2011, Bike Functional Threshold Power (FTP) test result: 249 Watts, How I determine training intensity during a workout. Need a Doctor in the LA/SD area who specializes in Endurance Athletes... Platelet-Rich Plasma injections (PRP Injections), High Hamstring Tendinopathy Rehab Protocol. This is a great resource to quickly figure out what your current paces will get you in a 70.3 race. Fox example, should I be hitting a certain mph for long rides. This is a great resource to quickly figure out what your current paces will get you in a 70.3 race. Most people would dip their toes in with a sprint, or maybe even a Half Ironman, but that’s not how Nick does it. It's October - go swim (monthly fish thread), For the Fish: Ankle Flexibility and Kick Free vs Back. Nice and easy : Am Anfang hatte ich große Schwierigkeiten, alle Einheiten vor allem unter der Woche in den Alltag zu integrieren. Good advice, I like the "look in mirror" part. Calf muscle pull or tear? It all comes down to the run really, if you can run anywhere near 4 hours than sub12 should be no problem. Preventing Iliac Artery Endofibrosis - Cycling Overuse Injuries. Of course, the time it takes to finish an Ironman will depend on your age. @1999-2020 Slowtwitch, Inc., and Slowtwitch.comReproduction of material from any Slowtwitch.com pagewithout written permission is strictly prohibited. Illiac Artery Endofibrosis - I've got it. Required fields are marked *, Notify me of followup comments via e-mail. Treat this as a benchmark set to be repeated every six to eight weeks. 40:00 swim, 3:05 bike, 2:00 run + 10 minutes transitions = 5 hours, 55 min. I peaked last year at 15 hrs week but stayed consistently around 9-12 hrs week. …last year, with my wetsuit zipper splitting down the back 2-300 meters into the swim, and pressing through a swim that took me over 2 hours, that led to me to being concerned about hydration, and therefore pressing the fluids, that led to overshooting on hydration on the bike, that led to peeing constantly for the last 3 hours of the bike, that led to a run that was fundamentally very relaxed, as the time pressure had long come off, as I strolled in at 14:29:30…and ready to dance the night away refreshed at the end. Use the chart below to quickly reference how your SBR paces match up for the Half Ironman race distance. Sports Hernia/Inguinal Disruption Surgery. Sunday: yoga once a week 30-60 minutes…other than that, I do no other stretching or strength; Racing Ironman: The mental training. The six hour bike split is a very worthy goal to have and for many people on their way to breaking 11 or 12 hours, breaking 6 hours on the bike is an important milestone. Calculates and displays splits. Ok Fishes, here is the interview we were all waiting for!! One 4 hr long ride > IM pace and two 1 hour interval sessions on the trainer should do the trick. For instance if you are able to swim the 1.2 miles in 2:30 per 100 yards you will complete the swim leg in 52 minutes. By: TGB Use the chart below to quickly reference how your SBR paces match up for the full Ironman race distances. With its 1.9km swim, 90km bike and 21.1km run it’s an event that can take anything from four hours, right through to eight. For many people, doing an IRONMAN is an effort in itself. Thanks! I was forced to take cycling indoors simply because of the weather conditions. Track Your Athlete(s) ...final pre-race notes, Monday: 3,000 yard main set…intervals ranging from 50-200 yards on short rest: 1,000 @ 1.28 SR, working down to 1.20 SR over the weeks, 1,000 @ 1.15 working down to 1.1, and 1,000 @ 1.26 and working down to 1.18, Wednesday: minimum 2,500 – 3,000 yards…1 hour+ moving up to 1:30 (4,000 yards +) long swim/long intervals in the 500 yard range, at 1.28-1.26 working down to 1.20-1.18 over the weeks, Friday: 1,500-2,000 yards…lesson with Coach, Saturday or Sunday…minimum 1,000 yards…open water to practise sighting and current or drills/form-form focused swimming, Monday: 1 hour: easy…recovery from the weekend, Wednesday: 1 hour…follows the long run on Tuesday, so this would be my High Intensity Training day (HIT) (Z4-5) day if my legs are there…if not, recovery, Friday: 1 hour…moderate ride, with intervals inserted, Saturday: 3:30 building to 6 hours: long ride with as much intensity as I can stand built in…this is my default BIG ride, long with HIT in the Z3-4-5 range, so my weekly cycling cornerstone…may end up splitting the ride some weeks into a Saturday/Sunday to add on some time, and get a BIG HIT (Z4-5) ride on Saturday, and steady Z3 HIT on Sunday, Tuesday: 1:30 building to 3:00’ish long run…with HIT (Z3-4-5) built in…my BIG run workout for the week, Thursday: 1:00 speed day: BIG HIT (Z4-5) all the time after warmup, Saturday: 30-60 minute ‘brick’ run after the long ride…easy with a negative split (faster in the second half), Sunday: yoga once a week 30-60 minutes…other than that, I do no other stretching or strength. Option to use swim paddles. Pressing +/–will set SECONDS to zero. Doch dann klappte es ganz gut. I was forced to take cycling indoors simply because of the weather conditions. However, if you’re aiming for a sub-10-hour IRONMAN (men) or sub-11-hour (women), it’s a good idea to go a little harder in the first 300 to 400 metres of the swim. Any decent coach or yourself with the info provided here and there can get you under 12h. You ride alone and unpaced for around 200 miles then go onto a finishing circuit which you lap until your time is up, the guy who goes furthest in 12 hours … The distance was about 3,850 meters. Power: 70-72% of FTP; Heart Rate: 78-80% of your threshold bike heart rate; Feel: 4 out of 10; 13 to 14 hour IRONMAN athletes. #2–3 are with pull buoy at a strong, steady effort. If you are stronger in one discipline, you have wiggle room in the others! Lap/Split chart This watch records up to 100 hours … Use the chart below to quickly reference how your SBR paces match up for the Half Ironman race distance. [, Re: Key Components Needed for Sub 12 hr Ironman [Francois] Put simply it will depend on the course. Slowtwitch approved IT Band rehab? [, Re: Key Components Needed for Sub 12 hr Ironman [runnerwv] Your goal is to finish in sub 10! This informs us of a couple truths. April 30, 2011, Happy 1st Anniversary for irondaughterirondad.com :), Ironman Florida Race Report 2011: Part 2: the bike, Ironman Florida Race Report 2011: Part 1: the swim, Ironman #5: 12:33:54…new PR by 24 minutes :), Track Your Athlete(s) …final pre-race notes. Quote Reply. I’ve seen many discussions of the optimal splits required to break 10 hours. A great resource to quickly reference how your SBR paces match up the. If you can be sure that you will be successful your age endurance is your.. 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